WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Strength Strength

    (15 mins )
    Deadlift
    4-4-4-4-4
    Use the heaviest weight you can for each set.
    Rest as needed between sets.

  • RestDay! Workout

    8:00 Back Squat 1RM ( 16.11.2024 )
    9:00 Mobility + Core Workout

    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core Workout
    18:00 Back Squat 1RM ( 16.11.2024 )

  • Painonnosto Workout

    Tempaus

  • METCON Workout

    For time

    15-12-9
    hang squat clean @60/40kg
    ttb

    rest 5min

    15-12-9
    power clean @60/40kg
    burpee box over
    .
    .
    .
    For time SCALED

    12-9-6
    hang squat clean @50/35kg
    ttb

    rest 5min

    15-12-9
    power clean @50/35kg
    burpee box over

    TOTAL TARGET WITH REST UNDER 13MIN, TIME CAP 16 MIN

  • Stamina Squats Workout

    On the minute x12:
    Odd: 3 Front squats
    Even: 6 Back squats

    @ 63%/Back squat 3RM

  • NBT Chipper time Workout

    Partner workout, you go I go
    Alku-chipperi (edestakaisin)

    
6 (legless) rope climbs
    
8 Devil’s press (2x22,5 / 15kg)

    10 Double DB OH lunges

    12 MU (rengas tai tanko)

    14 Power clean & jerk 70/50kg
    
16 (deficit) HSPU

    18 HEAVY WB

    20 C2B

    (tc 24 min)

    4 min REST

    3 rds

    400 m ROW

    20 m HS WALK / 30 shoulder taps

    30 T2B

    30 GHD sit ups

    
(tc 16 min)

  • 8.7.2024 MODERATE-MAXIMUM WEEK 3/5 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    15 x REVERSE HYPER
    5 x LOW BOX JUMPS
    8+8 x PILATES BICYCLE CRUNCH
    8 x OH DUCK WALK *plate
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    TECHNIQUE STICK/LIGHT BARBELL/BARBELL
    36 reps

    3 x RDL *sn grip + 3 x MUSCLE SNATCH
    3 x OHS + 3 x PRESS IN SNATCH *kyykyssä punnerrus
    3 x PRESSING SNATCH BALANCE + 3 x HEAVING SNATCH BALANCE
    3 x ninja SNATCH DROP + 3 x ninja TALL SNATCH *lähtö koko jalkapohja lattiassa
    3 x SNATCH DROP + 3 x TALL SNATCH *lähtö koko jalkapohja lattiassa *Land “hands and feet together”.

    SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION *pause in dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely
    SNATCH HIGH PULL from KNEE + SNATCH from KNEE
    SNATCH HIGH PULL + SNATCH

    HIP NINJA POWER SNATCH + HIP SNATCH *tc ~20min
    2x1x[2+1]@barbell, 1+1@up to the maximum of the day, then do 1+1@90% of that max, sn-%, rest btw sets 2min

    HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
    2+2+3@78%, 2+2+3@85%, 2+2+3@90%, sn-%, rest btw sets 2min

    PUSH PRESS BTN + PUSH PRESS *tc ~20min

    OR
    PUSH PRESS + POWER JERK *tc ~20min
    1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

    BACK SQUAT *narrow+normal+wide feet stance
    2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

    PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
    2+3@65%, 2x1x[2+3]@70%, bs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds: NO SHOES

    12x LAT PULLDOWN WIDE GRIP
    12x DB FRENCH PRESS
    5+5x DUMBBELL CURL & PRESS

    Rest as needed

  • Sunnuntain Pitkä Workout

    E2min x 20

    1)
    Kone

    2)
    10 Kevyt KK-heilautus
    5+5 Yhden jalan mave
    5+5 Oh-lunge

    3)
    Kone

    4)
    10 Kyykystä rangan kiertoa
    10 Hyvää huomenta + VP tangolla
    10 Valakyykkyä tangolla

  • Day 53 Strength

    5x1 Back Squat @ 95% of 1RM

    • Same weight in every set

  • Voima- keskiviikko, torstai Workout

    Laske harjoituksen kuormat niin, että edellisestä 1RM tuloksesta lasketaan ensin 90%, ja tästä kuormasta työsarjojen painot. Esimerkiksi jos kyykyn 1RM on 100kg, tästä 90% on 90kg, ja tästä 75% on 67,5kg.

    LÄMMITTELY
    3-5min ergo
    Sitten 3 kierrosta:
    10/10 yhden jalan rdl kahvakuulilla
    20 Hollow rock / 30s hollow hold
    20 Kahvakuulaswing
    10 maljakyykky

    MAASTAVETO
    5 @ 75%
    3 @ 85%
    1+ @95%

    -3min lepo sarjojen välissä
    -enne työsarjoja nouse rauhassa noin viiden toiston sarjoilla ensimmäisen työsarjan kuormaan

    APULIIKKEET

    3x10 polvet rintaan, kiertäen (roikunnassa)
    3x10/10 polven koukistus kuminauhalla, päinmakuulla
    3x farmarikävely salin pitkä sivu edestakaisin (raskas)